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Critique my diet please

S

slackerinabox

Lifer
Hey Guys,
I got a lot of weight to lose so I was wondering if you fitness/nutrition nuts can give me your thougts about this plan... Is it too severe? Is it too lax? Will it not work? Ok, here are the details...

I'm 6'1" tall and weigh 245lbs (yes, I'm a fat bastard).. My goal is to lose 70 pounds @ apx. 2lbs a week.. Here are the exact details:
-Six meals, one apx. every 2 to 3 hours
-1700 calories per day
-75 carbs per day
-Progressively less carbs throughout the day - i.e. breakfast would be oat meal, dinner would be roast chicken with salad greens
-2 days of exercise (minimum) per week, 30 min a pop

So is this a good long term weight loss plan? What parts of it should I tweak? I figure that I always give up on diets because they're too extreme (either too little carbs or calories)- is this too lax? Again, I hope to average 2lbs a week (or a little less)...

Thanks for any insight.

p.s. I'd like to stick to this for the rest of my life and not just do it for X amount of time..
 
start @ 12* your body weight in calories.

so 12*245=2900 calories a day basically. That may seem high so start around 2500 calories a day. then keep at that until your weight loss slows or is stopping then drop another 500 calories.
 
Sounds good to me.

No, it's not too lax, but I'm glad you said 2 days minimum of exercise. You'll want to exercise more as you become more fit.

Note: I'm not nearly as fit as you right now, but have been working at it for over a year.

 
Sounds good. 1700 calories is kinda low IMO. Depends on how big you are.

Also, I subtract carbs that don't impact blood sugar (sugar alchohols, fiber, etc..) from total carb count. Try making most/all your carbs complex carbs.
 
Originally posted by: zer0burn
start @ 12* your body weight in calories.

so 12*245=2900 calories a day basically. That may seem high so start around 2500 calories a day. then keep at that until your weight loss slows or is stopping then drop another 500 calories.
Click to expand...

Interesting, I've always heard that you should consume 10* your desired weight. 2500 calories seems high but you seem to know what you're talking about.. Would jumping straight to 1700-1800 cause me to stall/ not lose weight? I think I can survive on that but wouldn't want to do any damage.
 
Originally posted by: Saulbadguy
Sounds good. 1700 calories is kinda low IMO. Depends on how big you are.

Also, I subtract carbs that don't impact blood sugar (sugar alchohols, fiber, etc..) from total carb count. Try making most/all your carbs complex carbs.
Click to expand...

About sugar alcohols/fiber.. I read about this in the atkins book but is there a cap at which I should stop subtracting the fiber/S.A.? In other words, if a food item has 100 carbs and 50 grams of fiber, should I only subtract x% of the fiber or all 50? I'm asking this because weight watchers has a policy of only allowing 2grams of fiber to be discounted.. I know that W.W. is not a low carb diet but I wonder about the science behind what they're saying..
 
Originally posted by: Squisher
Sounds good to me.

No, it's not too lax, but I'm glad you said 2 days minimum of exercise. You'll want to exercise more as you become more fit.

Note: I'm not nearly as fit as you right now, but have been working at it for over a year.
Click to expand...

I'd ideally want to work out 20 min a day, every day but I know that I'll stick to that for about a week and then burn out.. Sorry if it sounds that I have no expectations, I'm just trying to be realistic... 30min x 3 times a weeks it my realistic long term goal.
 
looks pretty good, but i would add some more calories, but the carbs should be whole wheat grains and such, less starchs and such. also bump the days you execrise to at least 3, this will give you everyother day or soo. This keeps your energy up and body gets into a routine which is important. you can add some weight lifting followed by cardio. hope this helps

Dogg
 
Originally posted by: freedomsbeat212
Originally posted by: Saulbadguy
Sounds good. 1700 calories is kinda low IMO. Depends on how big you are.

Also, I subtract carbs that don't impact blood sugar (sugar alchohols, fiber, etc..) from total carb count. Try making most/all your carbs complex carbs.
Click to expand...

About sugar alcohols/fiber.. I read about this in the atkins book but is there a cap at which is should stop subtracting the fiber/S.A.? In other words, if a food item has 100 carbs and 50 grams of fiber, should I only subtract x% of the fiber or all 50? I'm asking this because weight watchers has a policy of only allowing 2grams of fiber to be discounted.. I know that W.W. is not a low carb diet but I wonder about the science behind what they're doing..
Click to expand...

I'm not sure on that. Good question. I would think you'd subtract all of it, since you arent digesting it..but..hmmm..
 
Originally posted by: Saulbadguy
Originally posted by: freedomsbeat212
Originally posted by: Saulbadguy
Sounds good. 1700 calories is kinda low IMO. Depends on how big you are.

Also, I subtract carbs that don't impact blood sugar (sugar alchohols, fiber, etc..) from total carb count. Try making most/all your carbs complex carbs.
Click to expand...

About sugar alcohols/fiber.. I read about this in the atkins book but is there a cap at which is should stop subtracting the fiber/S.A.? In other words, if a food item has 100 carbs and 50 grams of fiber, should I only subtract x% of the fiber or all 50? I'm asking this because weight watchers has a policy of only allowing 2grams of fiber to be discounted.. I know that W.W. is not a low carb diet but I wonder about the science behind what they're doing..
Click to expand...

I'm not sure on that. Good question. I would think you'd subtract all of it, since you arent digesting it..but..hmmm..
Click to expand...

On Atkins you subtract fiber from carbs to get 'net carbs'. It's all in the book, read it.
 
Originally posted by: FrustratedUser
Originally posted by: Saulbadguy
Originally posted by: freedomsbeat212
Originally posted by: Saulbadguy
Sounds good. 1700 calories is kinda low IMO. Depends on how big you are.

Also, I subtract carbs that don't impact blood sugar (sugar alchohols, fiber, etc..) from total carb count. Try making most/all your carbs complex carbs.
Click to expand...

About sugar alcohols/fiber.. I read about this in the atkins book but is there a cap at which is should stop subtracting the fiber/S.A.? In other words, if a food item has 100 carbs and 50 grams of fiber, should I only subtract x% of the fiber or all 50? I'm asking this because weight watchers has a policy of only allowing 2grams of fiber to be discounted.. I know that W.W. is not a low carb diet but I wonder about the science behind what they're doing..
Click to expand...

I'm not sure on that. Good question. I would think you'd subtract all of it, since you arent digesting it..but..hmmm..
Click to expand...

On Atkins you subtract fiber from carbs to get 'net carbs'. It's all in the book, read it.
Click to expand...

But that was not his question. He is not doing Atkins. Can you read? 😉
 
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